Week of 120924

Week of 120924

Monday: Class at 5PM 

Warmup with 5 Mins Jumprope Then 3 Rounds of:

45 Seconds Bike 

5 Rollover V sits 

10 Toe Touches 

10 Airsquats 

Mobility: 

3 Rounds of: 

30 Toy Soldiers in place 

1 Min Forward Leaning Lizard each side 

Strength:

Weighted Pullups 

3-3-3-3-3-3-3

If No Strict pullups, 15 Banded Pullups for 5 Sets

Conditioning: 18 Minute Cap 

5 Rounds For Time of: 

15/12 Calories Bike 

9 Burpee Box Jumps Overs 

Wednesday: Class at 5PM

 

Warmup with 5 Mins of Bike Then 3 Rounds of:

10 Burpees 

10 Airsquats 

30 Mountain Climbers 

Mobility: 

3 Rounds of: 

10 Arm Circles front and back 

10 Jump Squats 

30 Sec Squat Hold 

Strength: 

3 Power Cleans + 3 Front Squats + 3 Strict Press 

Climb to a 3 Rep Max Strict Press for the day..

Conditioning: 

3 Rounds of: 

150/100/50 Double Unders 

12 Power Cleans 

9 Front Squats 

Goal Weight 155/105 - or roughly 55% Front Squat Max 

Friday: Class at 4:30 PM - 

Warm Up W/ 3 Rounds of: 

2 Bear Crawls down and back 

10 Airsquats 

1 Crab Walk down and back 

5 Inchworms 

2 Shuttle Runs down and back 

Strength:

On The 2:30 X 5 Sets perform: 

3 Devils Press

10 Strict Dumbbell Shoulder Press

50 Foot Overhead Carry 

*Choose a DB Weight that would Not allow for 15 Strict Press for any set

Conditioning: 

As Many Rounds as Possible in 12 Minutes of: 

12 Dumbbell Thrusters

12 Toes To Bar 

24 KB Swings 

Saturday: Open Gym 8:30AM - 10:00AM 

No Structured Class on Saturdays - Work on your weaknesses in or out of the gym, if your needs are more cardio based work in 60 minutes of that, if they are more strength or skill based take some time to lift and practice skills or if more flexibility is your goal spend some focused time stretching.  Find a way to make fitness a priority on your own terms.  If there is more expressed interest in the future for Saturday classes to be added back we will do that then but for now Saturdays will be open gym only.